Workouts

Most Recent Benchmark:
FRAN on Oct 24, 2025 (78 days ago)

012023

(Weight)
The following movements are completed with a BUMPER PLATE OF YOUR CHOICE--

15 min AMRAP:

5 atomic situps
10 plate thrusters
5 plate burpees
10 plate jump-overs
100 meter burden run

SCORING: Each completed round=30 reps (runs don't 'count.') Multiply total reps by number of pounds for your chosen plate.

100%

Planned: Tue,Sep23,2025 Mon,Aug4,2025 Sat,Sep14,2024 Fri,Mar29,2024 Fri,Jan20,2023

1^st	5850 Rx	Meagan Mon, Aug 4, 2025
2^nd	4570 Rx	Emily Sl Mon, Aug 4, 2025
3^rd	4200 Rx	Samantha S Tue, Sep 23, 2025 Katrina T Mon, Aug 4, 2025
1^st	7605 Rx	Luke F Fri, Jan 20, 2023
2^nd	7515 Rx	Randall Fri, Jan 20, 2023
3^rd	6975 Rx	Dustin C Mon, Aug 4, 2025

012718

(Time)
Part 1 Lite Fran

21-15-9
Goblet Squats
Pull-Ups

Part 2
Mel

5 rounds
Run 100m
10x Burpees
10x Push-ups
10x Mountain Climbers
10x Sit ups
10x Prisoner Squats

Planned: Wed,Oct14,2020 Mon,Oct12,2020 Tue,May5,2020 Fri,Dec13,2019 Fri,Jul13,2018 Thu,Feb22,2018 Sat,Jan27,2018

1^st	19:57 (both rds) Rx	Christi Fri, Dec 13, 2019
2^nd	21:44 Rx	Sarah Yar Fri, Dec 13, 2019
3^rd	13:30	Kylie L Thu, Feb 22, 2018
1^st	13:34 Rx	Rob W Fri, Dec 13, 2019
2^nd	15:36 Rx	Ryley Fri, Dec 13, 2019
3^rd	16:20 Rx	Enrique Fri, Dec 13, 2019

021722

(Time)
Skill:

Bench press 5-5-3-3-1x

WOD:
Max rounds in 15 minutes with 135/85# barbell. Reduce weigh to scale.

48x Max effort strokes on airdyne bike
10x Front rack lunge
8x Hang clean
6x Push jerk

Planned: Thu,Feb17,2022 Wed,Feb16,2022

1^st	4+48 Rx	Ryley Thu, Feb 17, 2022
2^nd	5 Rx	Rob W Thu, Feb 17, 2022

02718.2

(Time)
Skill:
KB Lunge Tabata (44/26)
8 rounds. 20 sec work. 10 sec rest.

WOD:
Part A:
21-15-9
Goblet Squats 53/35
Pull-Ups

Then immediately into -

Part B:
5 rounds--
Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit ups
10x Prisoner Squats

FOR SCORE:
Combine time in part A and B for one total score.

Planned: Fri,Jan2,2026 Thu,Jul24,2025 Tue,Aug13,2024 Wed,Mar8,2023

1^st	17:08 Rx	Sarah Yar Thu, Jul 24, 2025
2^nd	17:17 Rx	Katrina T Thu, Jul 24, 2025
3^rd	20:15 Rx	Meagan Thu, Jul 24, 2025
1^st	13:28 Rx	Luke F Fri, Jan 2, 2026
2^nd	13:55 Rx	Enrique Fri, Jan 2, 2026
3^rd	15:27 Rx	Dustin C Wed, Mar 8, 2023

030322

(Rounds)
20 min AMRAP

5 squat clean (135/95)
10 kb swing (54/35)
15 air squats
100m run

100%

Planned: Thu,May15,2025 Wed,Aug14,2024 Fri,Jun2,2023 Thu,Mar3,2022

1^st	8+6 Rx	Kylie L Fri, Jun 2, 2023
2^nd	8 + 1 Rx	Emily Sl Wed, Aug 14, 2024
3^rd	7 + 10 Rx	Courtney R Wed, Aug 14, 2024
1^st	10+00 Rx	Ryley Thu, May 15, 2025
2^nd	9+2 Rx	Enrique Fri, Jun 2, 2023
3^rd	6 +5 Rx	Roberto Thu, May 15, 2025

032414 Metcon

(Reps)
Warm up:

Group stretch

Skill:
Double unders
6 min.

WOD RX:
15min amrap
10x SDHP 75/65
10x Med ball clean (20#/14#)
10x Air squat
25x Sit-ups

Planned: Tue,Dec12,2023 Thu,May27,2021 Tue,Oct6,2015 Mon,Mar24,2014

1^st	6:24 Rx	Tarrah Mon, Mar 24, 2014
2^nd	6 rounds + 15 Rx	Courtney R Tue, Dec 12, 2023
3^rd	5+8	Steph Thu, May 27, 2021
1^st	7+30 Rx	Dustin C Tue, Dec 12, 2023
2^nd	7+5 Rx	Randall Thu, May 27, 2021

04/05/14 Sat intro WOD

(Rounds)
Warm up:
400m run
Butt kicks
high knees
10 pushups
10 sit-ups
25 mountain climbers

Skill:
Air squats

WOD: rounds and reps
10 pushups
10 sit-ups
10 air squats
5 burpees

Planned: Sat,Aug3,2024 Sat,Apr5,2014

1^st

5 + 14

Ellie Sat, Aug 3, 2024

04/24/14

(Time)
Warm-up

Skill:
Clean and jerk review

WOD
Grace
30 clean and jerks for time 135/ 95

Mobility stretch foam roll.

Planned: Thu,Jan26,2017 Thu,Apr24,2014

1^st	10:26 Rx	Tarrah Thu, Apr 24, 2014
1^st	4:28 Rx	Ryan Thu, Apr 24, 2014

04/25/14

(Time)
Warm up:

400 m run
high knees up and back
butt kicks up and back
lunges up
5 inchworms

Skill:

'Phantom Fran'

21-15-9 Thrusters/pullups

reps done with bands/light weight
Purpose is to get 'the feel' of Fran
Can be done even with a pvc pipe, just to go thru motions of Fran

WOD:

3 rounds for time of--

800 meter run
10 Turkish getups 53/35
5 burpees

100%

Planned: Fri,Apr25,2014

042919

(Rounds)
Skill:
Spend time warming up on full depth squat snatch and clean & jerk movements.

Rep Scheme: 5-4-3-2-1
Start light for 5x reps, then add weight. The goal is to be at WOD weight by 1x rep.

WOD

Part A:
7 Min AMRAP
3 Squat Snatch (135/95)
6 Toes to Bar
12 Wall Balls (20/14)

- Rest 2 minutes -

Part B:
7 Min AMRAP
3 Squat Clean & Jerks (135/95)
6 Burpees
12 Box jumps (30/24)

Score is total rounds + reps from Part A & B combined.

Planned: Sat,Oct4,2025 Wed,Jul16,2025 Wed,Apr3,2024 Mon,Sep25,2023 Thu,Sep16,2021 Fri,May7,2021 Wed,Sep2,2020 Mon,Apr29,2019

1^st	7+2 Rx	Kylie L Fri, May 7, 2021
2^nd	6+2 Rx	Sarah Yar Sat, Oct 4, 2025
3^rd	8	Christi Wed, Apr 3, 2024 Katrina T Wed, Apr 3, 2024
1^st	9 Rx	Luke F Wed, Apr 3, 2024 Randall Thu, Sep 16, 2021
2^nd	4 Rx	Ryan Mon, Apr 29, 2019 Bo Mon, Apr 29, 2019
3^rd	2 Rx	Dustin C Mon, Sep 25, 2023

050319

(Time)
Skill:

HCF Special
50 situps
50 side to side
50 flutterkicks
100 mountain climbers
50 v-ups
50 hollow rocks

WOD:

--Start WOD with empty bar, 45/35#
Run 200 m with a plate 15/10#
--Put plate on bar, perform
21 uneven thruster 60/45#
--grab another plate, 25/15#
Run 200 m
--Put plate on bar, perform
15 uneven thruster 85/60#
--grab another plate, 25/25#
Run 200
--Put plate on bar, perform
9 uneven thruster 110/85#

Planned: Tue,Jun4,2024 Mon,Nov20,2023 Wed,Aug17,2022 Tue,Jun8,2021 Thu,Nov7,2019 Fri,May3,2019

1^st	6:42 Rx	Sarah Yar Mon, Nov 20, 2023
2^nd	7:45 Rx	Kylie L Tue, Jun 8, 2021
3^rd	8:16 Rx	Cathy Fri, May 3, 2019
1^st	5:26 Rx	Luke F Fri, May 3, 2019
2^nd	6:00 Rx	Randall Tue, Jun 8, 2021
3^rd	6:40 Rx	Bryan F Fri, May 3, 2019

062919

(Time)
Teams of two perform 2 rounds for time:

6 rope climbs (3 per person)
12 partner deadlifts (heavy...you and your partner decide weight)
18 synchronized burpees
24 over-the-bar med ball shots (over the pullup bar)
400 meter partner box burden run (wooden boxes)

Planned: Sat,Jun15,2024 Sat,Jan15,2022 Sat,Jun19,2021 Sat,Jun29,2019

1^st	18:18 Rx	Sarah Yar Sat, Jan 15, 2022
2^nd	23:53	Cathy Sat, Jun 29, 2019

071123

(Rounds)
With one kettlebell of your choice, perform the following 20 minute AMRAP:

200 m burden run
20 KB cleans (10 on each side)
20 KB swings
20 KB jump-overs

SCORE is number of ROUNDS completed x weight of kettlebell. (Just rounds...reps don't count.)

Kettlebell clean is hang clean...only first rep is from the ground.

https://youtu.be/ZuTKcP6vtfI

For example, I used a 44# KB. I completed 4 rounds. My score is 176.

You can change KB's mid wod. Just account for that in your scoring.

Planned: Tue,Jul11,2023

1^st	131 Rx	Cathy Tue, Jul 11, 2023
2^nd	130 Rx	Amanda C Tue, Jul 11, 2023
3^rd	106 Rx	Tarrah Tue, Jul 11, 2023

08022023

(Rounds)
General warm-up

Skill:

Work on deadlift technique.
Find work out weight for deadlift.

WOD

20 minute AMRAP

5 Deadlift (225/155#)
10 Push-ups
15 Wall balls (20/14#)
20 Sit-ups
25 Double Unders
200m Run

Planned: Thu,May22,2025 Thu,Aug15,2024 Mon,Jul22,2024 Wed,Aug2,2023

1^st	5 Rx	Sarah Yar Thu, May 22, 2025
2^nd	4+75 Rx	Christi Mon, Jul 22, 2024
3^rd	4+6 Rx	Meagan Thu, May 22, 2025
1^st	5+57 Rx	Enrique Mon, Jul 22, 2024
2^nd	5 Rx	Dustin C Wed, Aug 2, 2023
3^rd	4 Rx	Chance Thu, May 22, 2025

080922

(Reps)
Skill:
Toes to Bar Tabata
8 rounds. 20 sec work. 10 sec rest.
(Add Skill reps to WOD score)

WOD:
16 minute AMRAP (running clock)
For total reps

8 minutes of:
Shoulder to Overhead (135/85)
*Any time bar is set down, perform 8 burpee bar-overs*

4 minutes of:
Power Cleans (135/85)
*Any time bar is set down, perform 100 meter run*

4 minutes of:
Thrusters (135/85)
*Any time bar is set down, perform 20 DU's*

Score:
Total S2O reps + total PC reps + total Thruster reps

100%

Planned: Thu,Nov13,2025 Wed,Jul23,2025 Thu,Mar2,2023 Tue,Aug9,2022

1^st	135 Rx	Sarah Yar Thu, Nov 13, 2025
2^nd	72 Rx	Samantha S Thu, Nov 13, 2025
3^rd	57 Rx	Emily Sl Wed, Jul 23, 2025
1^st	147 Rx	Randall Thu, Nov 13, 2025
2^nd	75 Rx	Rob W Thu, Nov 13, 2025
3^rd	206	Dustin C Thu, Nov 13, 2025

1 Mile Row

(Time)
1609 meters of rowing, ergometer set at '5.'

1 MILE RUN OUTSIDE

(Time, Benchmark

Main)
1 mile outside run.

Please post your time as MM:SS.

Planned: Mon,May4,2020

1^st	7:15 Rx	Sarah Yar Fri, Jul 26, 2019
2^nd	7:29 Rx	Christi Wed, Jun 16, 2021
3^rd	7:44 Rx	Amanda C Tue, Nov 18, 2025
1^st	5:14 Rx	Ryley Tue, Jul 2, 2019
2^nd	05:24 Rx	Rob W Thu, Aug 15, 2019
3^rd	5:29 Rx	Dustin C Mon, Aug 10, 2020

1 YEAR ANNIVERSARY WOD

(Time)
CELEBRATING 1 YEAR of FITNESS!
Let's GOOOOOO!

Skill: 52 cals on the echo bike for time
Sorry not sorry!
Add Skill time to WOD time

WOD: 52 WEEKS OF FUN
CFT+ Special
52 sit-ups
52 side to sides
52 flutter kicks
104 mountain climbers
52 v-ups
52 hollow rocks
52 box jumps (24/20)
52 wall balls (20/14)
52 KBS (44/26)
52 thrusters 75/55
52 du's (almost did burpees...but nah!)

Planned: Fri,Aug1,2025

1^st	31:41 Rx	Meagan Fri, Aug 1, 2025
2^nd	32:42 Rx	Sarah Yar Fri, Aug 1, 2025
3^rd	33:03 Rx	Amanda C Fri, Aug 1, 2025
1^st	26:14 (23:14 WOD) Rx	Luke F Fri, Aug 1, 2025
2^nd	27:21 Rx	Dustin C Fri, Aug 1, 2025
3^rd	28:04 Rx	Enrique Fri, Aug 1, 2025

1.1.21

(Reps)
Skill:
Jump Rope Tabata
8 rounds. 20 sec work. 10 sec rest.

WOD:
Fight Gone Bad!
17 min running clock:
3 rounds of 5 minutes work + 1 minute rest

Dead Lifts (225/135)
Box Jumps (24/20)
Calorie Row
Double-Unders
Wall Balls (20/14)

Planned: Tue,Nov25,2025

1^st	269 Rx	Amanda C Tue, Nov 25, 2025
2^nd	261 Rx	Tarrah Tue, Nov 25, 2025
3^rd	338	Cathy Tue, Nov 25, 2025
1^st	353 Rx	Ryley Tue, Nov 25, 2025
2^nd	352 Rx	Dustin C Tue, Nov 25, 2025
3^rd	350 Rx	Randall Tue, Nov 25, 2025

1.1.25

(Time)
HAPPY NEW YEAR!!!

General Warm Up

Skill:
New Years Goals
What do you want to do more of in 2026
What do you want to do less of in 2026

WOD:
Jan 31x Push Press (75/55)
Feb 28x Toe 2 Bar
Mar 31x Thrusters (75/55)
Apr 30x Push Ups
May 31x Jump Squats
June 30x Back Squats (75/55)
July 31x Bar Over Burpees
Aug 31x Pull Ups
Sept 30x Cal Row
Oct 31x Sit Ups
Nov 30x Power Snatch (75/55)
Dec 31x KB Swings (53/35)

Planned: Thu,Jan1,2026 Wed,Jan1,2025

1^st	27:42 Rx	Sarah Yar Thu, Jan 1, 2026
2^nd	28:28 Rx	Casey Fo Wed, Jan 1, 2025
3^rd	29:41 Rx	Courtney R Wed, Jan 1, 2025
1^st	18:30 Rx	Luke F Wed, Jan 1, 2025
2^nd	35:05 Rx	Domingo Wed, Jan 1, 2025
3^rd	37:15 Rx	Enrique Wed, Jan 1, 2025

more...

Workouts

012023

012718

021722

02718.2

030322

032414 Metcon

04/05/14 Sat intro WOD

04/24/14

04/25/14

042919

050319

062919

071123

08022023

080922

1 Mile Row

1 MILE RUN OUTSIDE

1 YEAR ANNIVERSARY WOD

1.1.21

1.1.25

5.0

Tarrah Richardson

Jvon Dreher

Sarah Yardley

Ashley Howell

Dave McKeag